You try to be healthier, so you begin watching the food you eat more closely. You start preparing your morning omelets with egg whites and fresh veggies. You throw away the egg yolks due it it's bad rep of high cholesterol and increasing calories you can avoid. BUT WAIT, stop right there! Although there is nothing wrong with just cooking with egg whites, egg yolks are actually not bad for you. In fact, they are necessary for hormone production and the absorption of many vitamins and minerals. To remove them from your diet means that you will be missing out on the sunny side of things!
Eggs are a great source of protein. They can be used in a variety of breakfast and brunch recipes such as quiches, scrambles, omelets or even a simple hardboiled or fried egg. If you are shying away from the yolk to save yourself some calories, you are also shying away from necessary nutrients your body needs!
Egg whites are fat-free and lower calorie - about 17 calories for a large egg white. They contain the bulk of the egg's protein, more than half the egg's total protein. It also contains minerals such as niacin, potassium, riboflavin and magnesium. Egg whites are great for making puffy omelets, soufflés, sponge cakes and meringues because when beat vigorously, it foams and increases in volume leading to a more airy product.
Egg Yolks is where a majority of the vitamins are - vitamins A, B6, B12 and D. They also contain minerals such as calcium, folate and omega-3s. Yes, they contain the cholesterol, fat and saturated fat but they also come with fat-soluble vitamins and essential fatty acids (vitamins A, D, E, K). Yolks are nutritionally dense! The yolk contains all the fat and a little less than half the protein - it contains about 55 calories.
Overall, while the egg yolk has more nutrients, it is best to consume the entire egg in whole. Together, the egg white and egg yolk contributes to the highest nutritional value. It contains protein, fat-soluble vitamins, minerals and essential fatty acids.
Contrary to popular belief, consuming whole eggs does not have a negative impact on cholesterol. It is the saturated fat that raises cholesterol rather than dietary cholesterol. It is best to have a balanced diet - no restrictions but ensuring you get all the nutrients you need from a variety of foods.
Try a soft-boiled egg on top of a Barely Bread Onion Garlic Sea Salt Bagel topped with some avocado & thinly sliced radish - it's a great nutrient packed breakfast!
Sources: milk and eggs.com